Is it Good to Have a Sauna Before Bed?

Sleep is one of the most important factors contributing to overall health. Lack of sleep can cause a myriad of symptoms and chronic or prolonged lack of sleep can have detrimental effects on your health.

Luckily, according to a global study involving over 400 sauna users, an impressive 83% reported experiencing a positive influence on the quality of their sleep. In addition, Oura Ring data from 75,000 members who used saunas showed clear improvements in their sleep metrics compared to days they didn’t use the sauna. This means a daily sauna session can be a great way to improve sleep quality and make it easier to fall asleep.

Lack of sleep can have detrimental effects on our overall well-being. When we don’t get enough rest, our cognitive functions suffer, leading to difficulties with concentration, memory, and decision-making. Experts recommend that adults aim for 7 to 9 hours of sleep each night, as those who get less than 7 hours may face more serious health issues. Chronic sleep deprivation not only weakens our  immune  system, making us more vulnerable to illness but also heightens the risk of cognitive decline and dementia, impacting long-term memory and problem-solving abilities. As a result, our ability to think clearly and make sound decisions diminishes. Sleep deprivation can also affect our emotional state, causing increased irritability, mood swings, and even depression. Globally, over one-third of adults experience insomnia,  62%  report poor sleep quality, and 67% face nightly sleep disturbances (Philips, 2019) . To help improve sleep quality and counter these effects, incorporating a sauna session into your nightly routine can be an effective way to relax, fall asleep faster, and wake up feeling more refreshed.

You might be surprised by the number of reasons why relaxing in a sauna can help you  sleep  better. It doesn’t just feel good—it actually supports your health in ways that improve sleep. Dr. Andrew Huberman recommends spending one hour per week in the sauna, split between two to three sessions, for general health benefits. For cardiovascular benefits, experts recommend 5-20 minutes in the sauna 2-7 times per week. When done consistently, this simple habit can help you relax more deeply, ease tension in your body, and calm your mind before bed. Sauna therapy also has the added benefit of increasing serotonin levels, which regulate mood, sleep, and appetite, further enhancing your ability to wind down at night. Here’s a quick overview of how a sauna can help you improve sleep:

One of the reasons sauna use can support better sleep is its positive effect on mental health. For instance, a  study  found that frequent sauna use significantly reduced the risk of psychosis in men, regardless of their cardiovascular fitness levels. Men who regularly used the sauna had a lower risk of psychosis compared to those who had low sauna frequency, even when their fitness levels were low or medium-high. This highlights that saunas not only help with physical relaxation but also contribute to mental well-being, which is crucial for falling asleep and staying asleep. Along with easing pain and reducing stress, saunas help calm the mind, making it easier to unwind before bed.

One of the primary  benefits  of a sauna session is its ability to alleviate pain. Whether you suffer from muscle soreness or joint discomfort, the heat from the sauna can help soothe your body, promoting relaxation and reducing pain that might interfere with your ability to sleep well. The warmth from the sauna works by raising your skin temperature near the pain perception threshold, which in turn boosts sympathetic activity. This process can be especially helpful for people with  chronic pain conditions  , as it may reduce discomfort and enhance overall relief. Sauna use can also aid in muscle recovery, breaking the cycle where muscle soreness disrupts sleep, and poor sleep hinders muscle healing. By addressing both pain and sleep quality, the sauna creates a positive cycle that supports your body’s natural recovery and relaxation.

“We know that chronic stress from working long hours, financial hardships, poor sleep, and charged relationships are detrimental to your health,” says Dr. Tracy Zaslow, a sports doctor, pediatrician, and team physician.

Stress is a common reason many people struggle with sleep. Relaxing in a sauna can help reduce stress because it encourages your body to release endorphins—chemicals that naturally boost your mood. 

When your stress levels go down, it becomes easier for your mind and body to wind down, making it simpler to fall asleep and enjoy a good night’s rest.

"Sauna sessions cause vasodilation, which increases blood flow and temporarily lowers blood pressure. Vasodilation is the widening of blood vessels, improving circulation and reducing blood pressure. According to a study , the blood pressure-lowering effects of sauna can last up to 120 minutes after the session. By promoting better circulation throughout your body, saunas help create a relaxed state that not only reduces blood pressure but also enhances your ability to fall asleep easily. This makes sauna use a simple yet effective way to improve both cardiovascular health and overall well-being."

Your body’s circadian rhythm, your body’s 24-hour internal clock , requires your body temperature to drop about 2 degrees F in order to fall asleep and stay asleep.

Raising your body temperature in the sauna triggers your body to work hard to cool itself down. This cooling process helps prepare the body for sleep by initiating a drop in temperature. "When our body temperatures start to rapidly fall, it's sort of a natural trigger to fall asleep," says Dr. Chris Winter, a neurologist and sleep specialist. His expertise highlights how this natural cooling mechanism plays a key role in signaling the body to rest.

Your body ends up overcorrecting and cooling itself past your normal body temperature.

Achieving the lower body temperature takes a little bit of time, so it’s recommended to use the sauna 1-2 hours before bed to make sure you’re ready for sleep when you’re body has overshot on cooling.

"Heat exposure in the sauna can boost melatonin production and help people fall asleep faster. Melatonin is a hormone that helps regulate sleep-wake cycles, making it easier to fall asleep. The red light wavelength used in infrared saunas may give an extra boost to melatonin levels, making it even easier to drift off to sleep. In infrared saunas, light heats the body directly, enhancing relaxation and promoting deeper sleep. This can also lead to deeper, more restorative sleep overall. Spending time in the sauna can help you relax both mentally and physically, as heat boosts muscle relaxation and reduces tension in the body."

Falling asleep in a sauna might sound relaxing, but it is very dangerous. The recommended time for sauna sessions is typically around 20 minutes. Prolonged exposure to high temperatures can lead to overheating and dehydration, both of which can be harmful. It's important to stay alert to early signs of overheating, such as heavy sweating, dizziness, nausea, a rapid heartbeat, or extreme fatigue. If you start noticing any of these symptoms, it’s crucial to leave the sauna right away to prevent more serious health risks. 

Having a nighttime routine can help sleep, especially one that minimizes screens and blue lights.

A sauna session is a great activity to build your nighttime routine around. Leave your phone outside, read a book , or focus on deep breathing. Adding mindfulness practices, like visualizing the toxins melting away while you embrace the soothing warmth of the sauna, can enhance relaxation and calm your mind, making it easier to wind down. 

Just the routine of going in the sauna before bed can help with sleep in addition to the benefits of the heat.

Be mindful not to spend excessive time in the sauna, as prolonged exposure can be harmful. Listen to your body and adjust your session accordingly.

A sauna session in the morning is the best way to start your day as it wakes you up, boosts your focus, and enhances circulation. The heat naturally increases blood flow, delivering more oxygen to your brain and shaking off any sluggishness, giving you an energizing start and setting a positive tone for the day ahead . In the evening, a sauna helps release the day’s tension, easing muscle soreness and reducing stress . It promotes better sleep by calming the mind, detoxifying your body, and preparing you for a restful night’s sleep.

While taking a sauna before bed can have its advantages, timing is crucial. It’s important to give your body enough time to cool down after the heat of the sauna, as your body temperature needs to return to normal for optimal sleep. If you sauna too close to bedtime, your body might still be in the cooling phase, which can make it harder to fall asleep. Around 1-2 hours is generally a good timeframe to allow your body to cool down sufficiently and prepare for a restful night.

Adding sauna sessions to your pre-sleep routine can offer a multitude of benefits beyond just relaxation.

The heat from the sauna can help relax your muscles, reduce stress, and promote a sense of overall well-being.

To enhance these benefits, consider incorporating a few additional steps into your sauna ritual.

• Stay hydrated: It’s important to drink plenty of water before and after your sauna session to replenish fluids lost through sweating . Without proper hydration, you may experience signs of dehydration, like a dry throat, headaches, or lightheadedness, which can make your experience uncomfortable. For optimal recovery, consider adding an electrolyte drink to your routine. These drinks help replenish the minerals lost during sweating, restoring balance and enhancing hydration more effectively than water alone. Staying hydrated not only prevents these issues but also ensures you get the most out of your sauna session, helping you feel refreshed and energized.

• Avoid alcohol and heavy meals: Consuming alcohol or indulging in heavy meals close to bedtime can interfere with the quality of your sleep. It’s best to avoid these before hitting the sauna.

• Set the mood: Creating a relaxing ambiance in your bedroom, such as dimming the lights and playing calming music, can complement the benefits of your sauna session, setting the stage for a tranquil sleep experience. In fact, certain frequencies, like 432 Hz music, have been shown to improve sleep quality by reducing sleep latency and increasing alpha brain wave activity, further enhancing the soothing effects of your sauna routine and helping you unwind more effectively.

• Listen to your body: Pay attention to how your body reacts to sauna sessions before bed. If you experience any discomfort or disrupted sleep patterns, experiment with different durations , temperatures, or timing. For beginners, it’s best to start with a moderate temperature of 70-80°C (158-176°F) and limit your sessions to about 10-15 minutes to let your body adjust. This way, you can find the right balance and explore other relaxation methods if needed, ensuring a comfortable and restful experience.